TEST & MEASUREMEM.

6
UNIT
IN SPORT
CONTENTS
Fitness Test-SaiKhelo Indiu FYfness Trst in school
Test
º Age group 5S years/cass 3 BMI. Famingo Balance Test, Plate Tappina
Agc grOn 9 1S uears/Class 4- 12 BMI. 50 m Speed test, 600 m Run/ Wralk, Sit und Reach fleibili.
Strngth Test (Abdominal Partial Curl Up. Push Ups for boys. Modificd Push Ups for giris)
Measurement of Cardio Vascular Fitness Hanard Step Test
º Duration of the Exercíse in Scconds x 100 x 5.5 Pilse coumt of 1 .5 Min after Exercise.
Coputing Rasal Metabolic Rate (BMR)
Senior Citizen Fitness Test 1. Chair Stand Test for loUer body
Riki and Jones
strength
2. Arm Curi Test far ypper ibody strength3. Chair Sit and Reuch Test for lower body flexibility 4. Back Seratch Tes
for pper hody fexibdity 5. Eight Pot Up and Go Test for cgility 6. Six Minute Walk Test jor Aerobic Endurance.
Johnson -Metheny Tesi of Motor Educability (Front Roll, Back Roll. Jumping Half-Turn, Jumnping Full Turn.

QUICK REVIEW
(A) FITNESS TEST-SAI KHELO INDIA FITNESS TEST IN SCHOOL: (AGE GROUP 5 TO
YEARS/CLASS 1TO 3: BMI, FLAMINGO BALANCE TEST, PLATE TAPPING TEST; AGE GROU
9-18 YEARS/CLASS 4-12: BMI, 50 MT SPEED TEST, 600 MT RUN/WALK, SIT & REAC:
FLEXIBILITY TEST, STRENGTH TEST (ABDOMINAL PARTIAL CURL UP, PUSH-UPS FOR BOTS
MODIFIEDPUSH-UPS FOR GIRLS)
PHYSICAL FITNESS TEST: SAI KHELO INDIA FITNESS TEST
Fitness defines the ability to perform physical activity.
AGE GROUP:5 TO 8 YEARS/CLASS: 1ST TO 3RD
A1 Prmarv class 1-3. chíldren should acquire Fundamental Movement Skills (FMS) leaving the learning
specific physical activitis to later stages.
TEST DESCRIPTIONS FOR CHILDREN
1. BODY MASS INDEX (BMI) BMI/Health Status Chart
Budy Mass Index is persons weight in Kilograms (or BMI Category
Pounds) divided by the square of height in meters (or Feet). 1. Less than 18.5 Under weight
Formuis for BMI Calculation : Body Mass Index 2. Between 18.5to 24.9 Healthv
Weight (in Kilogran1) 3. Between 25 to 29.9 Overweight
BMI = 4. Between 30 to 34.9 Obesity stage!
Height (in metre) 5 Obesity stage l
Betweeu 35 to 39.9
Equipnent required: Electronic/Digital weight 6. More than 40 Obesity stage
machine,Stadioeter/measuring lape pasted on a wall.
2. PLATE TAPPING TEST
Te tabje eig)t slouktdix adjusted so that the subject is standng couutortably in tront of discs. The two yel
discs are placed witih their centers 60cmapart on the table.
Infrastructure /Equipment Required: Table tadjustabBe helgh), 2 yellow dises (20cm diameter), rectat
(30 x 20 em), stopwath.
Scoring:The time taken tocompiete 25eyces is secorded.
Administrative suggestions:
3. FLAMINGO BALANCE TEST
What is measures ? Ability to balance successfully ona single leg.
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6. TEST& MEASUREMNT IN SPORTS
Perform: Stand on the beam. Keep
Infrastructure/Bauipmnent Required: Nonbalance
to
HOw by holding the
instructor's hand(iff1required to start).
slippery even surface,
onbeam.
t number of falls or
stopwatch, can be done on just standing
Scoring: Thetotal loss
ofbalarce in 60
Administrative Suggestion: Parlicipants should be seconds oftobalancingis recorded.
straightahead. encouraged keep eyes focused on stationary object
AGE GROUP
:9TO 18+ YEARS /CLASS: 4TH TO 12TH
to 12. it is important for
ForClass4 students to have an overall physical
Following Components are consideredifor physical fitness. fitness.
BODY MASSINDEX (BMI)
Index is persons weight in Kilograms (or Pounds) divided bythe
Bodv mass
Square of height in meters (or Feet). A
high BMI can indicate high body fatness. BMI screens for height
Formula for BMI Calculation : Body Mass Index
categories that may lead to health problems.

BMI = Weight (in Kilogram)

Height (in metre)
Eouipment required: Electronic/Digital weight machine, Stadiometer/measuring tape pasted on a wall.
Seoring: Height recorded in cm and mm. Weight recorded in kg and gms.
2. STRENGTH
(a) Abdominal (Partial Curl-up)
What does it measure: The curl up test measures abdominal muscular strength and endurance of the
abdominals and hip- Flexors, important in back support and core stability.
How to Perform: The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90 degrees.
with hands straight on the sides (palms facing downwards) closer to the ground, parallel to the body.
The subject raises the trunk in asmooth motion, keeping the arms in position, curling up the desired amount
lat least 6inches above/alongthe ground towards the parallel strip).
Ihe trunk is lowered back tothe floor so that the shoulder blades or upper back touch the floor.
Intrastructure/Equipment Required: Flat clean cushioned surface with two parallel strips (6 inches apart),
Stopwatch, Recording sheets, Pen.
30seconds.
wOrng: Record the maximum number of Curl ups ina certain time period
breathing rate. Results are
auinistrative Suggestion: Participants should be encouraged to keep normal
constant pace during the activity.
. y beter ifthe participant can maintain
b) Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
What does it measure: UUpper body strength endurance and trunk stability.
Scoring: Recordthe number of correctly completed push- ups.
heeping the back and knees straight.
3.
FLEXIBILITmeasure:
What does it Y (SIT AND REACHTEST)
Common measure of flexibility,
and specifically ueasures the flexitbility of the lower

backand hamstringgmuscles. box with the following dimensions: 12" x 12" (sides)
Infrastructure/
that the
and back) 12" Required:
12" x10" (front TEquipment Sit and Reach
x 21" (top) Inscribe the top parnel with centimeter//mm gradations. It is crucial
the subject's feet will be placed is exactly
at the 23 cm mark. Flat clean

Cushionedvertsurface/Gym
ical Plane against which
i Mats.
 PHYSICAL EDUCATION
VishvAS SAMPLEPAPER and
belween initial position and final position). in cm mm, as the
recordcd (difference
Scoring: The sCore is
hand.
istance rcached bythe RUN/WALK)
ENDURANCE (600 METER
4. CARDIOVASCULAR Fitness/Cardiovascular Endurance
Cardiovascular tape
What does it measure: cone, limepowder, measuring
whistlc, marker
Infrastructure/Equipment Required: Stopwalch, mm
compleion (Run or Walk) inmin, sec,
Scoring: Time taken for
5. SPEED (50MT. DASH)
Determinessaccclerationand specd.
What does it neasure: stopwatch, cone markers, Nat
Infrastructure/Equipment Required: Mcasuring tape or marked track,
clear surface ofat least 60 meters.
Scoring: Time taken lor complet ion.
FITNESS-HARVARD STEP TEST
OF CARDIOVASCULAR
(B) MEASUREMENT
HARVARD STEP TEST
developed by Brouha and his associates in i943. The purpose of this test is
The HavardStep test was
mcasure cardiovascular fitness.

Equipment Required:
2. Slopwatch
1. Bench which is 20 inches/50.8 cm high
3. Meronome
Procedure:
at a rate of 30 steps per minute for 5 minutes o
Theathlete is instructed to step up and down on the platform
if exhaustion occurs. The exhaustion i
until exhaustion. The athlete is advised to stop before five minutes
seconds and this can be administered by
defined as when the athlete cannot maintain the stepping rate for 15
doWn. After this heart rate i
Imetronome. After the completion of stepping, the athlete is advised to step
measured between l to 1.5 minutes after finishing.
Harvardstep test is done in two ways as explained below:
However long
(a) Short Formn: In this form only heart rate is counted from 1to 1.5 minutes after finishing.
form is used for better accuracy.
(b) Long Form: In this form the heart rate is counted three times. Firstly heart rate is counted from lto .
minutes after finishing. Then there is an additional heart rate counting between 2 to 2.5 minutes, a
between 3 to 3.5 minutes.
COMPUTATION OF FITNESS INDEX
The Fúness Index score is determined by the followigequations.
Fitness Index for Short Form =(100 x test duration in seconds) divided by (5.5 x pulse count between l a
1.5 minutes)
Fitness Index for Long Form = (100 x test duration in seconds) dividedby (2 xsum of heart beats in t
recovery periods)
Example of Scoring Fitness Index: For example the test was conducted for an individual and ollow
readings were recorded:
Total duration ofstepping 300 seconds
The number of heart beats between
1-1.5minutes =95
2-2.5minutes = 85
3-3.5 minutes =75
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6. TEST &MEASUREMENT IN SPORTS
itness IndexSC
ShortformFi Score: FIScore= (100x 300)
form Fitness
Index Score: FI Score = (100 x /(5.5x 95) =57.4
Long 300) / 2(95 +
Then 85+75)
byusingfollowingtable the cardiovascular fitness is determined : =58.8
JExcellent Above average
Gender
Male
>90 80-90 Average
65-79 Below Average
55-64
Poor
>86 76-86 <55
Female 61-75 50-60 <50
score58.8 describes that the person is having below
The average cardiovascular fitness.
Advantages
1. This testrequires minimal equipment. 2 It bears low cost.
It can be self-administered. 4.
Requires small place to administer.
tested.
5 Larger groupsS can be
pisadvantages
tis easy to perform 1or taller people as compared to people having shorter
1.
bese people cannot perform well. Since it is strenuous test so it should beheight.
conducted only after cardiac
fitness.

C) COMPUTING BASAL METABOLIC RATE (BMR)

Rasal Metabolic Rate (BMR) is the number of calories you burn as your body performs basic (basal) life
sustaining function commonly also termed as Resting Metabolic Rate (RMR), which is the calories burned if
you stayed in bed all the day.
Your basal metabolism rate is produced through the following basal metabolic rate formula.
Men: BMR=88.362 + (13.397 x weight in kg) +(4.799 x height in cm)- (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg + (3.098 x height in cm) -(4.330 x age in years).
How to calculate BMR
BMR calculation involve analysing the amount of oxygen and carbon dioxide a person breathes in and come
Out.

Calculation
Sex Units
Men Metric BMR= 66.5+ (13.76 x weight in kg) + (5.003 x height in cm) - (6.755x age in years
Imperial BMR= 66+(6.2X weight inpounds) + (12.7 x height in inches)-(6.76 x age in years)
years)
Women Metric BMR=655 + (9.563 x weight in kg) + (1.850 x height in cm) -(4.676x age in
age in years)
Imperial BMR=655 + (4.35xweight inpounds)+ (4.7 x height ininches) - (4.7x
the basis of
calories required each day. The value differ on
Dhw De used to calculate the number of
physical activity and life style.
Number of calories
Physical Activity lavel Description
BMRx 1.2

Sedentactivity
Light ary Minimal or no exercise
Light exercise l-3
days/week
BMRx 1.375
BMR x 1.55
Moderate activity level
Very active
Moderate exercise 6-7
days/week
days/week or
BMR x1.725
Heavy exercise7
Exercise twice a day BMRx 1.9
Extra active Heavy exercise2 or
more times a day
marathon, triathlon etc.
or training for
VisHVAS
METHENY SIMPLIFIED MAT
MAT AREA

24"

15"
center of a l
21" wide marked doWn the
above with a lane equal parts lengthise :
construction of Mat is as shown line and into ten
7hr
(wo cqual narrow lancs by a center 18" widthbeing measttred
This lane is diided into alternately inch wide and 3" wide, the
Thesc lines are
lines placed cach 18.
cach case.
the middie of the line in
TEST BATTERY hall-turns and jumping fuil.
stunts as front roll, back roll. jumping
four motor
The tet batter consists of
half cf th
111rnS.
front rolls, the first within the limits of the first
Perform two
Front Roll (Forward Roll): half, never touching or overreaching
the lanes.
limits of the second
lane. the second within the maximum of 10 points. Two points
are deducted i
points, hence
Scoring: Each correct roll gets 5 roll; one point is deducted for over reaching the end lim
left for each
over-reaching side line, right or subject fails to perform a true front
roll.
are deducted when the
on cach roll and full five points scoring.
(Backward Roll): The test is similar to front roll both in performing and
2. Back Roll of the lane.
with feet outside of chart. Perform two back rolls, one on each half
Starn then jumps w
Turn: The subject starts with the feet on the fìrst three-inch line. He
Jumpíng Half then jumps te t
executing a halfturn either right or left. He
3
both feet to the second three-inch line,
opposite direction.
Lhird three-inh line, executing a hall turn in the
points. Only 2 points are dedueted ro ca
Scoring: Perlect execution of four jumps is worth ten
when the subject either does not land with both feet on the 3" line or turns the W:t*
wrOng jump
Way or both
outside the chart at about the center ot the k
4 Jumping Full Turn: The subject starts with the feet
full turu with the body either right or leltsubie
iHr junps to fi srcond rectangular space, execuing a
Scoring: Pertect cxrcution of five julps is worth ten points. Two Points are
dedueted. if the
lails to krep balaiee on landng on boh fee; turns too far or oversteps the squares.